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What Vitamins and Minerals Should a Man Take Daily

You are the bread winner.

You are busy.

You don’t have time to read long blog posts with scientific explanations of why you need vitamins and minerals in your diet. 

So, here is the short version: take this vitamin because it will help prevent XYZ disease or condition that affects men more often than women. Now go do what you do best! 

Now, let’s get into some specifics…

What vitamins and minerals should a man take daily?

A man should take the following vitamins and minerals daily to help prevent diseases, cancers, and other debilitating conditions.

1. Vitamin B12

This is what keeps your energy levels high and prevents fatigue. It also reduces the risk of cardiovascular problems, so it’s a win-win!

2. Omega-three fatty acids (fish oil)

These are good for heart health, mental clarity, joint function… just about everything. Plus, fish oil supplements don’t taste too bad either!

3. Magnesium

Great for muscle relaxation and stress relief; another one you probably get enough of in your diet but could always use more of… if only there were an easier way than eating what seems like tons of leafy greens.

4. Zinc

This one is good for fighting off colds, boosting the immune system… what else? Oh yeah, it’s also great for skin health and growth! What more could you ask for in a vitamin or mineral supplement?!

5. Iron Supplements

Iron supplements are essential because most men do not consume high amounts of iron through diet alone; low-iron intake can lead to anemia which causes weakness and loss of concentration. So if you feel tired all the time, try adding an iron supplement to your daily routine.

6. Multivitamin Supplements

Multivitamins are what you need if you want a general vitamin and mineral source for optimal health, energy levels, and mood enhancement. These supplements will give men everything they’re looking for in one compact pill!

7. Folic Acid

For healthier bones and proper protein synthesis… what more could we ask of the beauty-giver folic acid?! Just another great reason why these multis work so well together.

8. Calcium Supplement

Who knew that Calcium was good for much more than just bone support? Turns out it’s also beneficial in regulating muscle function as well as contributing to overall cardiovascular wellbeing. Excellent sources of Calcium are yogurt, cheese, and skim milk.

9. Vitamin D

Not only does Vitamin D help with bone support, but it also helps the body metabolize Calcium more effectively. And if that’s what taking a vitamin can do for you… what good is not taking one?!

10. Turmeric

In addition to having many other health benefits, this supplement stands out because it helps regulate blood pressure and glucose levels. So many good reasons why you should consider taking these everyday supplements. But the number 1 reason people take turmeric is to help them move. In addition, the compound in turmeric called curcumin is anti-inflammatory and helps people with arthritis.

11. L-Carnitine Fumarate

Another reason men may not be getting what they need from their diets alone… L-carnitine fumarate regulates metabolism by helping with energy production and the breakdown of fats.

12. Fiber

Dietary fiber is necessary for healthy eating. It can be found in fruits, vegetables, whole grains, and beans. But not everyone eats these foods often enough to get enough fiber. There are two types of dietary fiber: soluble (found in foods like oatmeal) and insoluble (found in foods like bran). Both types are necessary to make your bowel movements regular, lower cholesterol levels, control blood sugar, and maintain a healthy weight. If you don’t eat enough of the high-fiber foods daily, you may need to take a dietary supplement that contains either soluble or insoluble fiber or both types together.

13. Saw Palmetto Extract

Saw palmetto is a shrub tree. It has dark red berries and is native to the United States and Europe, and Africa. The berries used to be popular as food and medicine for Native Americans before European settlement. They also have a long history of use in traditional medicine, often being prescribed for reproductive and urinary tract issues.

People have traditionally used berries for prostate health. Early research suggests that the saw palmetto extract might help support a healthy prostate, but a more recent study found that it may not work well.

If you decide to take saw palmetto, be sure to find a high-quality product. The extraction process and formula will determine the results of your saw palmetto.

14. Green Tea

Green tea catechins are what give green tea its antioxidant power. Green leaves get their color from powerful antioxidants called polyphenols, which also exist in berries and apples.

15. Horny Goat Weed

Horny goat weed was used as a traditional Eastern medicine for centuries. This name came about because a goat herder noticed that his animals became sexually aroused after eating the plant. Its active ingredient is icariin. A study found that icariin is good for people who have a problem with erections. This is because it blocks PDE5, the substance that blocks erections. And it is 80 times more potent than sildenafil.

16. Collagen

Collagen hydrolysate is a safe nutrient. It has amino acids that make it easier for your body to produce collagen. Collagen helps your bones and other tissues.

A study looked at articles published in English and Portuguese about the use of different doses of collagen hydrolysate. The results showed that it helped with bone composition and cartilage growth.

Hydrolyzed collagen is suitable for your bones and joints with a positive therapeutic effect. Additionally, there might be an increase in bone mineral density. Hydrolyzed collagen can also protect your cartilage, which is helpful if you have pain in your joints.

[source: osteoarthritis: a systematic review]

Skin is your body’s outer layer. Skin feels good if it is healthy. Healthy skin provides an active interface between the inside of your body and the outside world, but when skin isn’t healthy, bacteria can get in and make you sick.

Your skin changes as you age; it gets thinner and starts to lose some of its elasticity. This happens because there is less collagen in the skin as we age, which keeps our skin stretched tight like a drum. Our cells also start to die more quickly, and we can’t replace them as easily, which makes our bodies weaker.

Collagen is the most critical protein that determines how your skin looks. The extracellular matrix of the skin determines the structure and has many functions. Collagen is like a rope with three chains wrapping around each other. These building blocks are called collagen fibrils, and they are solid.

[source: A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density]


The last part got a little bit geeky, but I hope you will start incorporating these vitamins, herbs, minerals into your diet.

There are so many benefits to what you can experience. You’ll feel better, look more vibrant and younger than ever before!

I hope this article was helpful in some ways, at least that it gave you different ideas on what your daily supplementation should be like. Thank you for reading this blog post today about vitamins and minerals for men.

Men’s health should be taken seriously by all of us, not just what we eat but also what supplementations we need.

If you have any questions, please leave them in the comments below, and I will get back to you as soon as possible!

Ladies and gents, gather round, I’ve got a tale to tell. Picture this: a body that refuses to bulk up, paired with a metabolism slower than a snail’s race to the finish line. It’s a curse, I tell ya! But fear not, my friends, for I took this challenge head-on and became a scholar in all things weight loss and nutrition. And now, I’m here to share my tales of triumph (and some struggles) with you all, so you too can finally achieve that bod of your dreams! flex (just kidding, still workin’ on it).

— Christian Tanobey

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